15 Secrets to Better Health

August 18th, 2013 | Comments Off on 15 Secrets to Better Health | Posted in Lifestyle

15-Secrets-ART“Take care of your body; it’s the only place you have to live.” –Jim Rohn

With a focus of health and wellness in the September 2013 issue of SUCCESS, Darren Hardy sat down with Jonathan Roche, founder of Breakthrough Health & Wellness Solutions, Inc., award-winning fitness expert and 12-time Ironman Triathlon finisher, to discuss his passion and tips for health and fitness. Roche shares his ideas and tools to inspire people to improve their own fitness and wellness habits, and one of those tools is the “Win Today Check List,” which you can check out in a PDF chart here. The purpose of this list is to tackle your action items and put you in the position to achieve your goals. It’s a list to keep you on track.

“It’s the small steps that ultimately lead to the victory,” he says. These are his secrets to optimizing your life and refining your habits for better health:

Attitude and Focus

1. Concentrate on your health as opposed to losing weight. If you have kids, concentrate on your kids and how you losing weight will help improve the energy you bring to that relationship.

2. Hold yourself accountable and don’t make excuses. We are all extremely busy, but you can fit movement into your schedule. You owe it to yourself to have some personal time at least three times per week.

3. When you exercise, be proud of yourself. Know how much that attitude positively affects your energy, health and life.

4. Stay positive. Life is too short to beat yourself up over weight that you have gained or workouts you have missed. Stay positive and it will help all areas of your life.

5. Have fun. If your workouts are not fun, then you are not going to keep doing them. So, if you dread going to a gym, don’t go. Instead, go for a walk or play with your kids in the yard. If you can turn the dreaded exercise word into a fun activity, then your chances of being successful dramatically increase.

6. Throw the rear view mirror out the window. Concentrate on today and tomorrow. You can’t change the past, and beating yourself up is only going to drag you down and move you in the wrong direction. Today is a new day so take advantage of it.

Exercise and Movement

7. Do interval workouts two or three days per week. Intervals help you burn 30 percent more calories per workout and can help leave your metabolism elevated for up to 12 hours after each workout. You can access a free sample workout by going to: http://www.noexcusesworkouts.com/sample-workouts/

8. Do the 6-minute No Excuses Workout two or three days per week. You can do this quick and highly effective strength training workout right in your living room; no equipment is required. You can access the free sample workout by going to: http://www.noexcusesworkouts.com/sample-workouts/

9. Turn random acts into fitness. Take the stairs at work, park in the furthest spot at the store, play with your kids instead of sitting on the sideline, and walk in place while brushing your teeth. Be creative and you can turn activities you already do into opportunities to improve your health.

Nutrition

10. Always eat breakfast and never skip meals. Try to have breakfast within one hour of waking up. This will help keep your metabolism buzzing. Skipping meals causes your metabolism to slow down and sends the signal to your body to store your next meal as fat in order to avoid starving.

11. Drink 64 ounces of water per day, plus one additional ounce per minute of workout time. You should be going to the bathroom at least once per hour.

12. Eat something every two to three hours. Make sure to have healthy snacks midmorning and midafternoon. This also helps keep your metabolism buzzing.

13. Control your portions. Avoid seconds and eat until you are no longer hungry instead of until you are full.

14. Only eat dessert once per week. This could save you 300 calories per day on the six non-dessert days (1,800 calories per week). Since you have to have burned 3,500 more calories than you consume to lose 1 pound, this new habit could lead to losing an additional pound every two weeks or 26 pounds in one year!

15. Limit yourself to one soda per day. This is tough, but the excess sugar is not good for your health and can cause major ups and downs as far as your energy level. Instead, view your one soda as a treat and substitute in water for a healthier habit.

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The Top 3 Skills You Need to Bounce Back From Anything

August 18th, 2013 | Comments Off on The Top 3 Skills You Need to Bounce Back From Anything | Posted in Lifestyle

Top3SkillsResiliency is a hot topic these days and for good reason. Not only do we have the usual setbacks in our everyday lives, but the global economy has many of us spinning as well.

So, how can you bounce back from everything from the dog vomiting on your shoe to job loss to foreclosure? While there are many aspects to resiliency, here are the three top skills for you to use:

1.  Practice acceptance

This is a broad topic, but here are the basics:

  • Acknowledge your emotions about the situation. Sometimes people who have suffered through something like financial loss don’t really realize they are experiencing grief. Parents of kids with special needs sometimes have difficulty recognizing how resentful they feel at times. Losing your job can result in feelings of shame.

These are all difficult emotions and hard to embrace, but you can only move forward when you know exactly what you are dealing with.

  • Practice non-resistance. Resisting what has happened to you is like being in a Chinese finger puzzle – the more you struggle against it, the tighter it grabs you and the more stuck you are. Only when you relax and move toward the center of the puzzle do you get out of it.

And try not to confuse non-resistance with giving up. It’s more about giving in and accepting your circumstances so that you can do something about them.

  • Accept life as it is, not as it should be. We can waste a lot of time thinking about how life “should” be rather than accepting it just as it is. Being realistic will help you move forward faster.
  • No one said you have to like it. Acceptance does not mean that you have to like what is happening to you. It’s actually possible to not resist something and dislike it at the same time!

2. Gain perspective

  • Remember past experiences. This is key to your ability to bounce back from adversity. Recall other difficulties that you have had in your life and realize that, somehow, you made it through them. It’s likely you will also make it through this one, too. As a wise person once said, “This, too, shall pass.”
  • Stop chewing your cud. The word “ruminate” comes from the Latin ruminare, the root of which describes a cow chewing its cud. This is what you do when you ruminate: Think about the problem, chew on it a bit, swallow it down, bring it back up, think about it . . .

It’s easy to get stuck re-hashing the problem over and over again, trying to “fix it.” But then your focus gets very narrow and The Problem becomes the only thing in your life. Let go of it. Widen your focus and see what else is in your life.

  • Stay in the moment. Rather than fretting about something that could happen in the future or worrying about the past, try to stay in the present moment. This is where life is really happening.
  • Use a perspective-changer. Some studies have shown that it really does help to think about people who are in worse circumstances than you are. I call these perspective-changers. A perspective-changer I often use is my memory of sitting with a dying client who was at peace with her own death. Being with her made everything else seem like small stuff.

3. Get social

This is not the time for you to suck it up and go it alone. One of the best ways to bounce back from hard times is allow other people to support you emotionally.

  • Find people you trust. It’s important that you feel safe enough to talk with people about your situation, so pick family members or friends that you really trust.
  • Talk. You don’t have to go into specifics of what’s bothering you if you don’t want to, but it’s important that you let the people in your inner circle know that you’re going through a rough time.
  • Take your power back. The more you allow your problem to be a secret, the more power it has over you. By talking about it, you take the power away from the “deep, dark secret” and put it back where it belongs – with you.

You already know that life has its fair share of ups and downs. Try these three resiliency strategies and you’ll soon be bouncing back in no time.

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Top 9 Ideas For Personal Growth

August 18th, 2013 | Comments Off on Top 9 Ideas For Personal Growth | Posted in Lifestyle

What You Should Do To Help Your Inner Self Grow

Who says that glee is costly? You too can buy it just for a bunch of pennies. To savor this extravaganza, you need to do nothing but to pamper and improve yourself. The self improvement is always driven by personal care, which is considered as a crucial asset in the growth of an individual.personal growth

It does not only boosts up your confidence but it also brings breezes of joy to you.

Most importantly, personal maintenance doesn’t demand for a big part of your bank balance; all it requires is your love for yourself and a bit of creativity.

If you are looking forward for some lucrative tips for a better lifestyle and interested in making yourself a better individual, just read further.

1. Feel the Happiness and Try to be a Morning Person.

You need to think positively. Try to enjoy every jolly moment and recall care-free days of your childhood. You will certainly be revived. In this direction, you can also take some steps to make your routine better. Do you remember the old rhyme, “early to bed and early to rise, makes a man healthy wealthy and wise”? This is very important in today’s context too.

If you get-up early in the morning and take proper breakfast, you will be completely charged up to face any challenge throughout the entire day. If you are staying with some more people, you can also try to bring them with you on the breakfast table in the morning. This nice start of the day is going to make more impact. Also, it will open communication lines even after everyone’s busy schedule.

2. Follow the Routine.

If you do not like to prepare a routine and work in accordance with it, then you are surely missing some important aspects of a good life. Scheduling of tasks not only helps you maintain a note of accomplishment but it also helps in managing your tasks the next day.

3. Modesty is the best trait.

What you give, comes back to you. This is the same in the case of ‘humbleness.’ Your modesty can work wonders for you, as a humble person always receives the same behavior from others.
dedication

4. Show dedication.

Show dedication for whatever you are doing whether working in your office or applying methods for personal growth.

Follow these tips with dedication and focus; as they are going to bring miraculous effects.

5. Accept changes, which can’t be altered.

Life does not move in accordance with our wishes. Nevertheless, we make our best efforts to make it move the way we wanted it to but this is almost impossible because everything is not within our control.

Sometimes, we may have to suffer from many unwanted situations but this does not force us to be soaked in the pool of tear and depression. Always remember, life is beautiful and think of it that way. An optimistic vision also helps in getting over a painful situation.

mistakes

6. Mistakes are not sin.

Mistakes are committed by all. Instead of getting furious over these mistakes, try to accept it [How to handle mistakes]. This will not only improve your personal gratitude but also help you in lowering your anger quotient.

One must try to accept his or her mistakes as well as others’ and learn lessons from them. These lessons are supposed to be extremely important in terms of future endeavors.

7. Break the chain.

You are habituated to live life in a chain but you must break it as soon as possible. A chained lifestyle removes all the excitement and fun, which normally leaves one bored and irritated. For example, you have decided that you would never go for ‘pasta,’ as it is not your style.

Break the old chain and try it once without any initial notion. Trust will surely make you enjoy life. Hence, try to open up your life for all the new changes and welcome that. As others say it, there is nothing more constant in this world but change itself!

8. Who knows about tomorrow.

Do you know what is going to happen tomorrow? If not, then why to worry about tomorrow’s events.

Although, one should pretty much look further ahead, it is never wise to deal with what is going to happen. Concentrate on the gestalt – the here and now of everything, not tomorrow.

pamper yourself

9. Pamper yourself.

If you have no affection for yourself then how would you be able to impose techniques of self improvement.

You must first learn to love yourself before you can learn to love other individuals.

And you must love others so that you can also be loved by them. To move further, checkout the following tips below as these will assist you in taking care of the ‘self.’

  • Take a break – Are you workaholic and believe in non-stop working for a growth-oriented professional life? Now, you must take a break, as this will diminish the stress level and also provides the much needed rest to your body[Manage stress]. A tip however is not to overdo rest. It is basically avoiding the extremes. Do not rest too much and do not reach the point of having none at all.
  • Express yourself – If you want to share your thoughts to release the tension then why don’t you try to write something? Pen down all your feelings and emotions then see the level of relaxation you will get from it after wards. It is a fact that not all people are verbally expressive because some are reserved and the ‘shy’ type. But writing your thoughts on the paper is a good outlet of your feelings even without the presence of other individuals.
  • Enjoy your hobby – You were a dancing freak or an intense singer prior to your early professional life. The sad thing is, these hobbies were far left behind in your race to get the best job available. Mind you, it is never too late. You can still enjoy your hobbies and do your work at the same time. You just need to arrange your schedule well. This will certainly bring a stream of poise to you.
  • Gift yourself – You always give gifts to others but you hardly buy something for yourself. Now, try to buy something for your own personal usage. It can be anything whether a bunch of beautiful roses or a striking attire.
  • Laugh out LoudLaughter is considered therapeutic. It refreshes your mood and controls your wrinkles as well. No wonder, laughter yoga is becoming popular each day.
  • Treat your body – After a continual work-schedule, your body needs some vital resource for rejuvenation. Take a body massage or aroma bath and spend few stress free hours in seclusion.
  • Perform yoga on a daily basis – The old Indian meditation art is very effective in terms of tension release. A thirty-minute session every day is enough to revitalize and rejuvenate your senses.
  • Go for periodical medical check-up – Establishing a periodic medical check-up regime does not only keeps you updated about your physical well being but it also helps you get pieces of advice from health care professionals. All of these efforts will in turn keep you away from most forms of ailments.

Overall, remember that a step taken for self-impoverishment is taken as a step towards good life. There are numerous ways, which can be followed for personal growth. And some of the best methods, I believe, you now know.

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Toastmasters International

August 18th, 2013 | Comments Off on Toastmasters International | Posted in Lifestyle

Looking to develop speaking and leadership skills? Ace a job interview? Ignite your career?

Toastmasters International is a world leader in communication and leadership development. Our membership is 280,000 strong. These members improve their speaking and leadership skills by attending one of the 13,500 clubs in 116 countries that make up our global network of meeting locations.

Membership in Toastmasters is one of the greatest investments you can make in yourself. At $36 every six months (club dues may vary), it is also one of the most cost-effective skill-building tools available anywhere.